1. Hey man. First off, since you are new to lifting, be kind to yourself and give your body some time to adjust to the training and nutrition. Slow but steady wins the race. Changing your physique is a process that takes some time, it's not something you achieve within a month (unless you are a Hollywood actor on steroids). Whatever routine you choose to follow, always know this: high-frequency training works better than any 'bro-split' out there and yields more gains - no matter what body part you want to grow (i.e. chest, delts, back, legs, arms, traps, etc). High-frequency training increases your BMR (basic metabolic rate), which allows your body to burn more calories while at rest. Your body becomes a 'furnace' when following high-frequency training. Ideally, apply an Old-School methodology to your routine, such as Full-Body or Upper / Lower. That's what Old-School bodybuilders in the '60s and '70s used to do and had some of the most beautiful, balanced, aesthetically-pleasing physiques to ever walk the planet. Have you heard of Vince Gironda? Steve Reeves? Google their names to see what Old-School physiques look like. One of the best things you can do as a lifter interested in aesthetics and performance is to study the philosophy of Old-School bodybuilders. Old-School bodybuilders were ingenious physique architects. They had a profound knowledge of the principles of proper nutrition, smart supplementation, exercise science and muscle adaptability. If you combine Old-School bodybuilding wisdom with modern, evidence-based science, it's the best, safest, most effective way in achieving a strong, sexy, healthy and aesthetic physique. Vintage Physique by George Kelly is a nice read on the topic.

  2. For animal-based omega-3s, Nordic Naturals is a very high-quality company. They were ranked #1 out of the top 10 fish oil brands in Norway for the highest concentration, freshness, and purity.

  3. Damiana increases the effect of dopamine and serotonin in the brain, or it raises its levels. So it might be useful in the treatment of depression or ADHD or even treating certain drug dependencies, that have lowered dopamine. Many people have smoked it instead of cannabis because it's cheaper / doesn't knock people out. It's quite stimulating IMO, so don't mix with uppers, perhaps even caffeine. A stimulant / damiana combo could definitely be a real problem for some people.

  4. Most food recommendations you see from the government / doctor's office are based on correlation studies. This means that they gave a bunch of people a questionnaire asking what they eat and the people doing the study draw conclusions from this information. The problem is that correlation doesn't equal causation. So, just because all the people in the study who had heart issues ate a lot of salty food, that doesn't mean it was the salt itself that caused the heart issues. Salty food tends to be junk food, so anything in that food could have caused the heart issues. The other problem with this type of study is that a lot of people lie even, if it is supposed to be anonymous. In other words, it's entirely possible that oat fiber DOESN'T help lower cholesterol. People with low cholesterol levels that happen to eat oatmeal probably eat a healthy diet in general. There are lots of things that contribute to their lower cholesterol and oat fiber might have literally nothing to do with it.

  5. Foods that contain natural digestive enzymes include: pineapples, papayas, mangoes, honey, bananas, avocados, kefir, sauerkraut, kimchi, miso, kiwifruit and ginger. Adding any of these foods to your diet may help promote digestion and better gut health. There are three main types of digestive enzymes:

  6. To count your calories, macros and micros you can use Cronometer. Cronometer is a website / app for counting calories and tracking your diet and health metrics. It offers more information and details than most apps out there, especially concerning the micronutrient profile of various foods and drinks.

  7. Olive oil. You might think this is common sense, but when I started cooking and eating healthy, I thought 'this comes from plants, so it must have less calories than XYZ'. Oh boy was I wrong. Nearly 900 calories for 100 grams of that stuff.

  8. Every variant of sugar, do your research, learn all of the names. Trans fats or "hydrogenated" anything. Soybean, corn or other high heat oils. Preservatives. Basically, try to stick to foods as close to the original foods as possible just combined. Short ingredients lists where you know what they are talking about (as long as it isn't sugars or trans fats, etc). Ingredients lists that have things like: olive oil, sunflower seeds, and sea salt are better than 15 different items that you can't pronounce.

  9. I'm fond of steak, preferably a filet mignon because it's not as fatty but tender and flavorful. Prepared medium-rare, so the center is warm but pink. My preference is with a black olive tapenade or some type of Hollandaise sauce.

  10. There is a certain level of complexity about raw cheese that is noticed immediately after that first bite. You can just tell. I always liked raw cheeses more than pasteurized since I was very young. And they indeed carry some unique health benefits. First of all, raw cheese tastes better so you have to eat less. When cheese packs in as much flavor as raw cheese, you don’t need to eat as much as you would with conventional cheese. Another bonus is that it is actually healthier for you. Then it's the probiotics and enzymes. Most of us suffer from depleted digestive enzymes and our health is often compromised because of it. People often complain about feeling sluggish and lacking energy. This is because we are chronically short on healthy gut flora and digestive enzymes, as the food we eat is mostly dead / biologically inactive due to cooking. We need some healthy, fresh, raw foods from time to time. Raw cheese adds good bacteria into your gut and brings its own package of digestive enzymes with it. It abounds in enzymes that help you digest dietary fats and protein. When the food you eat has abundant beneficial bacteria and enzymes, your digestive system gets less overtaxed.

  11. There are nutritious carbs. Fruit, vegetables (especially the low-starch ones), and raw honey are the best sources of carbohydrates. They contain the necessary vitamins, minerals, trace elements and enzymes for your body to process natural sugars. Your body needs specific micronutrients to process and metabolize carbohydrates, like potassium, chromium, molybdenum, etc. That's why plain white sugar is so bad for you. Your body has to use / mobilize its own resources to process white sugar, which is just empty calories. Thus, you may include these natural, whole food sources of carbohydrates in your diet as much and as often as you feel comfortable. Keep in mind though that your carb needs (as well as protein and fat) may vary from day to day.

  12. My two cents. If you are hungry after a hard fasted workout then eat. Chicken breast and potatoes tasted amazing after my lift session today so I’m guessing my body needed it. In the big picture the most important thing is consistency, lift hard and heavy often, get good sleep most nights and refuel with the correct macros depending on work vs rest day. As you will see in this sub the small things (like when to exactly eat your meals) only really becomes important when you are very lean

  13. It takes up to 5 years for a baby avocado to fully mature. Avocados in California take 74ish gallons to produce 1lb of fruit. That's a very thirsty plant. Considering all the droughts everywhere, well avocados are gonna be pricey. Fun fact: I had a biology teacher once explain that giant sloths used to eat avocados and then the seed required the sloth dung to germinate. The giant sloth went extinct and the avocado would have too, if humans hadn't intervened.

  14. While I get that CrossFit was never intended to be a highly structured progressive overload lifting program, what’s the point of doing all that weightlifting if I’m getting weaker in the process?

  15. For me, it depends on the workout I am going to do and how hungry I am beforehand. Do I have to run a couple of miles? In that case, I'd have anything. A banana, a small bowl of cereal, a can of sardines, whatever. Time frame: as close as possible without making myself feel sick while running, so like 30 minutes for a small snack and an hour or so if it was a meal or a large snack.

  16. Plant-based diet + a few animal products that are sourced carefully is a better, healthier, more sustainable approach to nutrition. Supplements do not work the same as real food. The vegan diet is a nutritionally-incomplete, fad diet with large economic incentives behind it. Being plant-based is different than being 100% vegan (excluding animal products altogether). Being highly plant-based can be a healthy way to eat for a lot of people. Animal products contain nutrients that are not found in plants, such as vitamin B12, creatine, carnosine, vitamin D3, docosahexaenoic acid (DHA), heme iron, taurine, etc. Vegan diets lead to nutrient deficiencies sooner or later.

  17. Sprouts are very young plants that are harvested just a few days after they germinate and yes, they have higher amounts of nutrients compared to the fully-grown versions of the same plants. While the specific ratio of nutrients varies depending on the type of sprout, they generally contain very high levels of folate, magnesium, phosphorus, and vitamin K. Sprouts may all look similar, but they are actually a diverse collection of different foods. It’s possible to find all kinds of sprouts - bean sprouts, grain sprouts, and salad sprouts in farmers' markets, health food stores, and grocery stores around the country, so availability and choice is not a problem. My favourite type of sprouts is Broccoli sprouts. They contain very high levels of sulforaphane, a nutrient that possesses potent anti-cancer and anti-inflammatory properties. Broccoli sprouts contain 100 - 400 times the amount of sulforaphane compared to other cruciferous vegetables.

  18. I've found that drinking 5L of water when I first get up makes it easier to continue drinking more water throughout the day, for whatever reason. My GF refers to it as "priming the pump".

  19. One of my friends went to a water park one summer and tried to call me afterwards but I didn’t answer. Thus she left me a voicemail in which she informed me (through cackling laughter) that she had gone down a very steep waterslide, stood up, and suddenly felt like she had to shit. She rushed to the bathroom and as soon as she sat down on the toilet she released about a gallon of water that had evidently jetted through her asshole thanks to the velocity of the slide. In her own words, “the girl in the stall next to me probably thought I was a tsunami”

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